Are you shedding more and more hair day by day while brushing? Or you are removing more strands from the drain after shampooing your hair every morning? If yes, take it seriously because you may be suffering from hair loss. The most common cause of hair loss, after androgenic alopecia, is the lack of vitamins and iron. Take a closer look at your diet and ask yourself if it is a balanced diet containing all the nutrients essential for hair growth. These include protein, iron, vitamins, biotin, omega 3 fatty acids, zinc and a lot more.
Here is a list of vitamins that you should include in your daily diet to strengthen your hair and prevent hair loss.
It is an antioxidant that helps the natural oil production of your scalp. However, it is pertinent to mention here that excess of vitamin A is also not good for your body. It not only damages the hair follicles through excess sebum production but also increases the risk of osteoporosis. Recommended daily dose of vitamin A is 2,500 IU, but to remain on safer side you keep it 1500 to 2000 IUs daily.
As the name suggests, the B series of vitamins is complex. There are many vitamin Bs and they all support each other’s functions. B12 is specifically responsible for hair growth. Getting B12 injections regularly can prevent and even reverse hair loss in both men and women. Vitamin B12 is not stored by the body and is utilized as consumed for metabolism. To increase absorption of B12 it must be consumed with vitamin C.
Vitamin C is another naturally occurring anti-oxidant that helps in maintaining strong, healthy hair. It helps in collagen production and can be easily obtained from different food items. Citrus fruits are particularly rich in Vitamin C. recommended daily dose of vitamin C is 90 to 120 mg.
A latest research at Cairo University found that the hair loss patients also had low levels of vitamin D, and their situation got only worse as the levels dropped further. Recommended daily dose of vitamin D is 500 to 600 IU. Salmon, orange juice and fortified milk are natural sources of vitamin D.
Vitamin E plays a vital role in scalp circulation. It also aids cell regeneration and both these processes are essential for hair growth. Make sure you consume 15 to 19 mg of vitamin E daily to maintain hair health. Vitamin E is generally found in wheat germ, nuts and seeds. Foods containing fat like margarine and vegetable oils are also rich sources of vitamin E.
Vitamin Consumption Timeline
Even if your hair have not yet started to shed, make sure your daily diet contains all the essential vitamins necessary for a healthy hair growth. As stated above, vitamin D is particularly essential for your hair growth. If you are heading towards old age, aim for at least 600 IU of Vitamin D every day, and if you are nearing your 70s, increase your daily consumption to 800 IUs.
We totally understand that getting this much vitamin D through diet only is quite difficult, so you can always go for supplements, readily available in the market. You can meet your daily requirement by consuming foods rich in vitamin D. These include salmon packs (3 ounce serving contains 450 IU), orange juice (135 IU) and fortified milk (115 IU). But if you feel you are not meeting your daily requirement, consider oral supplements. Remember, vitamin D has a lot more to offer to your body than just healthy hair. It is essential for your bones and can also prevent cardiac arrests and cancer.
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